8-17-15

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Metcon

Metcon (Weight)

Sally

Sugg 95,65

Metcon (Time)

Chipper

10 Bar Facing Burpees

30 Deadlifts 135,95

30 Plate Push Ups

50 DU’s –150 Singles

30 Goblet Squats 53,35

30 Hang Cleans 135,95

30 Box Jumps 24,20

30 Push Press 135,95

30 OH Plate Lunges 45,25

500m Row